Thursday’s WOD Aug. 27

Thursday’s WOD Aug. 27

CAT ONE/TWO:

Rene/ 7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

*If you have a 20-lb. weight vest or body armor, wear it.

CAT THREE:

7 rounds for time of:
Run 400 meters
21 walking lunges
12 pull-ups
9 burpees

In order to keep the athlete moving and intensity high, no vest is used and the pull-ups are decreased to 12 per round. All sets of each exercise are intended to be completed unbroken. If 12 pull-ups are too many to achieve in one set decrease the reps. Strive to complete the work in under 25 minutes.

 

CAT FOUR:
5 rounds for time of:
Run 400 meters
21 walking lunges
15 jumping pull-ups
9 burpees
The rounds are decreased to keep the intensity high and preserve the intended stimulus of the workout. Alternate legs on the walking lunges. For the jumping pull-ups hold your arms overhead and set a pull-up bar at mid-forearm height. This can be achieved by standing on a box if the bar is not adjustable. At the bottom of the pull-up the arms are fully locked out, jump to get the chin completely over the bar and rapidly lower, absorbing the descent with the legs. This is one rep. Scale to have all work complete within 20 minutes.

 

 

**Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.